Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

Murph-Test run Rx+ solo with a vest Rx solo Scaled I go you go with a partner 1 mile run Then 100 pull ups 200 push ups 300 squats Then 1 mile run

5 rounds-building sets 3 deadlifts 5 push presses 7/7 front rack reverse lunges AMRAP12 7 strict hanging leg raises 7 barbell curls 7 db seated good mornings 7 pause, push-ups (five second pause at the top of each rep)

I go you go 3/3 300 m run 2K row 4/4 200 m run 2K ski 5/5 100 m run 200 foot sled push/pull 100/100

Bench press-Heavy 9 then 3x6@90-100% 3 rounds-Building sets 12 alternating db incline bench 12 barbell rows 3 rounds-Building sets 12 /12 single arm rows 12 dips-With pause at top and bottom Mixed 1/2 Tabata (1 song) Pull ups Push ups

For Time Rx-Solo Scaled-With a partner 20 lunges 500 m row 20 lateral box step overs 25 med ball sit ups 500 m ski 100 m farmers carry 25 cal bike 20 over shoulders 100 m sled push/pull 20 ram burpees Rx+-200 m run before every station

4 rounds 45 seconds work 15 seconds rest 10 ft weighted bear walk, frwd n bkwrd Overhead swings Med ball sit ups Surrender lunges Floor wipers

10 minutes to build a heavy Must be unbroken Five kettlebell cleans plus Five kettlebell goblet squats Four rounds building sets 10/10 alternating lateral lunges 10 dumbbell bridge presses 10/10 alternating kettlebell Rows AMRAP6 15 kettlebell swings 30/30 mountain climbers

3 rounds-building sets 30 second handstand hold 20 ring rows 10 ball slams Strict press-Heavy 3 Then 3x1@90-100% 3 Rounds-Building sets 10 lateral raises Max pull ups 10 barbell curls Max push ups Mixed Tabata Wall ball Dbl kb row

Circuit posted on whiteboard

Rx-delta, scaled-straight 4 rounds 100 meters of each Run Row Run Ski then three rounds of 200 m of each Then two rounds, 300 m of each Then one round 400 m of each

5 round-building sets 9/9 single arm rows 6 bench presses 30 second hollow hold 3 round-building sets Max chin ups 10 hammer curls Max push-ups 10 db skull crushers Conditioning Mixed tabata Seated db cleans Dips